5 Simple At-Home Exercises To Keep Your Weight Down for Good
Committing to a weight loss plan is not for the faint of heart. That's because losing excess pounds takes discipline, commitment, and sacrifice. If you're one of the few people who puts in the time and effort to reach your weight loss goals, great!We are here ETNT Applause for your hard work. However, drastic weight loss often comes with a nasty side effect: rebound weight gain. You know when you end up gaining all the weight you worked so hard to lose (or maybe more). That's why we've rounded up five easy at-home exercises to lose weight for good. Add them to your regular routine to see noticeable results.
according to scientific american, about 80% of people regain the weight they lost within 12 months after burning off a significant amount of body fat. A successful weight loss program should include strategies to permanently maintain the weight loss once it is lost. One of the best ways to achieve long-term weight loss is to maintain a regular exercise routine.
To help you burn calories and maintain a healthy weight, we ask Kate Meyer, CPTa Garage Gym Reviews-certified personal trainer, offers five simple yet effective home workouts you can incorporate into your fitness routine so you can lose weight for good.
“The rest of the workout is structured around an AMRAP (as many reps as possible) routine,” explains Meier. “For each round, do 10 repetitions of each exercise before moving on to the next. Do as many rounds as you can in 30 minutes, taking short breaks to catch your breath when needed.”
Read on to learn about Meier's effective home workouts for permanent weight loss. Next, don't miss what the experts say if you still do these 5 things, you'll never lose weight.
180 degree jump squat
This lower body exercise is similar to the classic jump squat, but with an added 180-degree rotation, making this classic bodyweight exercise fun.
Start in an athletic position with feet shoulder-width apart. Next, squat down while keeping your knees from turning in. Lower until your thighs are parallel to the floor. Then, jump up explosively and fully extend, lifting your feet off the floor.
“As you jump, rotate your torso to generate momentum and rotate until you're facing the opposite direction and then squat gently,” says Meier. “For the next rep, land in the opposite direction and face the way you started. Alternate with each rep.”
Another lower-body workout, the alternating lunge is an effective leg exercise that burns calories while strengthening the glutes (buttocks), hamstrings, quads, and calves, according to the National Strength and Conditioning Association (NSCA).
“Stand in a neutral position with your arms resting on your hips or chest. Step forward with your right foot and shift your weight onto that foot while lowering your body into a lunge,” Meyer instructs. “Lower yourself until your legs are at an approximately 90-degree angle, your back knee is hovering above the floor, and your front thigh is parallel to the floor.”
This high-intensity exercise is a unique way to burn calories and help with weight loss.
First, says Meier, “get into a high plank position, as if you were going to do a push-up. Next, hop your feet forward and step behind them, a little wider than your hands. From this position, place the Lift your hands off your floor and get into a low squat. Put your hands on the floor, jump your feet back into plank position, and repeat.
spider man tablet
Don't pretend you don't like imagining yourself as a superhero from time to time. If you can get it, the Spider-Man plank is a great way to bring your superhero fantasies to life while working your abs and activating your quads and glutes.
“Start in a push-up position with your shoulders, hips, and ankles aligned. Next, lower yourself to the floor by pulling your right knee out to the side and toward your right shoulder,” says Meyer. “Push up as you bring your right knee back out and down. Repeat on the other side, then continue alternating legs.”
You're no doubt familiar with this classic strength training exercise. Studies have shown that push-ups are very effective for strengthening the pecs (chest), triceps (upper arms) and deltoids (shoulders).
“In a high plank position, engage your core and form a straight line from your shoulders to your ankles,” Meyer instructs. “Slowly lower yourself, bringing your elbows closer to your body until your upper arms are parallel to the floor. Then, push back to the starting position, keeping your elbows from splaying.”